While I am a fan of running as it helps increase cardiovascular endurance and stimulates the body to reduce stress, only with a pair of running shoes and open field to run.
Of course, it also burns your calories. Running at a moderate pace 10 km – p / h approx. You burn about 10 calories per minute. This is a solid figure, but if you apply a little more speed, you burn a little more.
In general, if you want to burn more calories, with a high-intensity weight training you can even more than run. In fact, specialists in Sports Medicine found that weight training burns up to 70% more calories than previously thought.
So what they suggest is to do a fast circuit workout that burns as many calories as running at 16 or 20 km / h. That it is almost impossible to keep that speed running if you are not a sportsman or Elite marathon runner.
However, endurance exercise like running is not the only option, there are also cardio exercises that increase calorie expenditure. So, according to specialists, these are 10 top exercises that will help you to incinerate more fat:
1. KETTLEBELL
An explosive type exercise that works for great and powerful muscle groups, around the glutes and quadriceps. This exercise puts your heart into gear and can burn up to 20 calories per minute in a 20-minute workout.
2. OAR THE BOSS
With a vigorous paddle, you can burn 380 calories in 30 minutes, approx. 13 calories per minute. In this training, it is necessary to use the muscles of the arms, legs, and back. He is a great trainer for the whole body and a great fat burner. On this machine, we want to grow like an Olympic, that helps to burn more.
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3. ARM FLEXIONS
The famous lizards can burn up to 1.5 calories per arm flexion. If you make 7 – 8 per minute. You reach the two digits, average calories per minute would be 12-14. But if you are sprints doing push-ups up to or 30 per minute, the expense doubles.
4. STATIONARY BICYCLE, BICI SPRINTS, SPINNING
It sounds a little crazy, but it is proven that it is possible in a sprint explosion to burn up to 87 calories per minute on stationary bike increasing stamina or difficulty as you pedal.
The key is to give everything in 60 seconds as if you were climbing Everest by bicycle! this exercise is worked at intervals of time, are sprints that last 60 seconds and then comes a moment of low intensity and so according to the time that lasts class.
5. SKIP THE ROPE OR SOGA
The jump rope, although it is an exercise that is applied to the training routine of boxing since its inception and now incorporated into CrossFit routines, is why it uses more muscle groups to run and also helps balance and coordination, about All in sports where hands and feet are used at the same time. You can get to burn 13 to 15 calories per minute.
6. FAT TIRE BICYCLE
If you have not tried to make this new and fast-growing sport, you should try. You can burn up to 1,500 calories per hour, 25 calories per minute by pedaling and sweating the fat drop. It is a difficult bike as its large and monstrous wheels adhere as glue to different types of terrain.
Very important, that burning of calories depends on the physical condition, strength and abilities, independent of this that surely improves with the training time, is that it will be high intensity.
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7. “CINDY” CROSSFIT TRAINING
This CrossFit workout called “Cindy” burns an average of 13 to 15 calories per minute. Is an effective and high-intensity exercise since there are three types of exercises:
5 – Pull-Ups
10 – Push-Ups
15 – Squats
It is a workout that uses different muscle groups and you should make the rounds or sets as much as possible in 20 minutes. Look at the pic. Of heart rate are raised so when you should rest between exercise do it. Over time you will increase your strength and strength so you can make it more continuous and intense.
8. BATTLING STRINGS
High oxygen and high-intensity exercise and you can burn 11 calories per minute. It works mainly on upper-body muscle groups